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For the 60 million people using period-tracking apps worldwide, understanding the menstrual cycle now means more than just predicting their next bleed—it’s revolutionizing how they move through the world. According to Adiele Hoffman, medical advisor at the popular app Flo, “the incorporation of cycle awareness into lifestyle planning is reflecting a broader trend, whereby users are seeking to understand their bodies better and use this knowledge to inform their daily activities—including travel and exercise.”
In fact, this deepening cycle awareness is sparking a new approach to travel planning: cycle-syncing your adventures. For Aditi Pangrekar, who tracks her cycle through Flo, this has led to more intentional planning. “I require less sleep and have more energy during the follicular phase which lends itself well to travel,” she shares. “When I’ve traveled during my luteal phase, I’ve learned to allow for slower mornings and plan less strenuous activities.”
For writer and editor Anne Ishii—who has been tracking her period for 25 years—cycle-syncing has come to form an integral part of her travel planning. “I will 100% avoid wilderness camping on my cycle for a variety of reasons,” she explains. “Not just because you’re keeping used products on your person for the entire duration of the camping trip, but also because big hungry animals can sniff out human blood from miles away. Even if there is no evident threat, it is just nerve-wracking.”
Each phase of the menstrual cycle offers distinct advantages—and potential challenges—for different types of travel experiences. However, it’s important to note that every menstruator’s experience is unique. “We’re still really learning about how the cycle impacts the brain and behavior and how different people are affected in different ways,” explains Dr. Tory Eisenlohr-Moul, Associate Director of Translational Research in Women s Mental Health at the University of Illinois Chicago. The first step, according to Dr. Eisenlohr-Moul, is about “taking an inventory and tracking your own patterns to see how they affect you personally.”
And understanding your cycle doesn’t mean limiting your travels—quite the opposite. Whether you’re planning a wellness retreat in Bali or exploring the vibrant markets in Bangkok and Barcelona, tracking your patterns can transform potential challenges into opportunities for more intentional, enjoyable experiences. After all, the most luxurious travel experience is one that’s perfectly aligned with your body’s natural rhythms.
With this emphasis on personal awareness in mind, here’s how to consider aligning your travels with each phase of your cycle.
Menstrual Phase (Days 1-5)
During this phase, the uterine lining sheds through the vagina, triggered by dropping hormone levels. Both estrogen and progesterone are at their lowest levels during this phase. For some menstruators, this time might bring physical symptoms like fatigue, irritability, or cramping, while others may experience minimal changes. If you’re among those who experience fatigue or physical discomfort during this time, consider destinations that offer both rest and gentle activities—think thermal springs in Reykjavik, Iceland, or a wellness retreat. The Blue Lagoon Resort in Reykjavik, Iceland offers private lagoon access and in-water massage treatments that can help ease cramps. In Bali, the COMO Shambhala Estate is known for its wellness programs that are designed to feed the mind, body, and soul.
Follicular Phase (Days 6-14)
Think of the follicular phase as your body’s reset and rebuild mode. Your brain signals your ovaries to start preparing an egg for release, and estrogen levels begin climbing. During this time, your uterus starts rebuilding its lining, preparing for the possibility of pregnancy. The rising estrogen can bring a surge of renewed energy for some menstruators, though others might not notice significant changes. For those who experience this energy boost, this could be your moment for more adventurous travel—perhaps tackling the via ferrata climbing routes in the Dolomites, hiking the challenging paths around Cortina d’Ampezzo, or embracing the thrill of white water rafting and waterfall rappelling in Costa Rica’s Arenal region.
Ovulation (Around Day 14)
Ovulation is your menstrual cycle’s main event—when a mature egg is released from the ovary and begins its journey through the fallopian tube. Hormone levels peak during this brief window, and for some menstruators, this surge can translate into peak energy levels and heightened social confidence. If this resonates with your experience, consider destinations that offer rich social interactions—perhaps exploring the vibrant night markets of Bangkok and joining rooftop gatherings at Sukhumvit. (The Siam Hotel offers a perfect luxury base for these adventures.) Or immerse yourself in Barcelona’s social scene with evening tapas crawls through El Born and spontaneous flamenco shows in the Gothic Quarter, all easily accessible from the centrally-located Casa Camper Hotel.
Luteal Phase (Days 15-28)
After ovulation, your body enters the luteal phase, where progesterone takes center stage. The empty follicle that released the egg transforms into something called the corpus luteum, producing hormones that continue preparing your body for potential pregnancy. If no pregnancy occurs, hormone levels gradually decline, setting the stage for your next cycle to begin. During this phase, some menstruators might notice changes in energy levels or mood. If you’re traveling during this time, consider destinations that offer a balance of activity and rest—perhaps a wellness retreat at The Alpina Gstaad in the Swiss Alps, where you can alternate between gentle hiking trails and Six Senses Spa treatments, or embrace the spiritual energy of Sedona at the Enchantment Resort, where crystal healing sessions and desert meditation complement the calming red rock views.